A time of 9.46 was established for the mile run on the True Treadmill with an improvement of 5 seconds from the previous mile.  The average speed was 6.1 and increased to a 7.9 at the end of the run.  The initial speed was 6.1 and increased at .75 miles to 6.2 and further increased at .85, .90, and .95 miles from 6.2 to 7.9.  Exercises were performed before and after the run for less than 1 minute.  I watched the same videos of Allie Ostrander (Testing My Fitness for the US Championships ft. David Roche), Coach Holly (How to Run a Mile Without Stopping | Track Progression!), and MK (How to Speed Up Easy Pace from 11 min to 9 min per mile).  I briefly walked after I lifted dumbbells at 20 pounds 5 times.